Zinc is a dietary trace mineral that appears in the body in small amounts, usually measured in milligrams or micrograms. It occurs in all foods, although the body cannot absorb it in the state in which it occurs in plants. The body can absorb it as it occurs in all animals. Beef, pork and poultry contain significantly more zinc than fin fish, but the most zinc can be found in shellfish like oysters.
Immunity
Zinc is essential for the overall proper function of the immune system. Moreover, the body uses zinc for cell growth and development, cell division and wound healing. Therefore, a zinc deficiency can result in a decline in general health, given that zinc helps to directly maintain it. However, specific indications of a zinc deficiency as it relates to immunity include frequent infections, slow growth, skin lesions, eye sores, loss of hair, delayed wound healing and hypogonadism in men, which is condition whereby the genitals stop producing hormones, leading to impotence.
Metabolism
Zinc is necessary to break down carbohydrates. In this way, it is essential to the metabolic process. The body also uses zinc in conjunction with the substances we eat to produce essential proteins, including DNA and RNA. Symptoms of zinc deficiency as it relates to metabolism include diarrhea, weight loss, low energy and loss of appetite. Ingesting zinc can immediately mitigate these symptoms. Alternately, these symptoms can indicate another problem or disorder, particularly in the absence of other symptoms related to zinc. Visit your healthcare provider if you suspect a nutritional imbalance.
Senses
Zinc is necessary for the proper functioning of our senses. Accordingly, those with a deficiency may experience changes in smell and taste, or these senses may disappear forever. Moreover, zinc deficiencies over time can promote age-related macular degeneration, whereby vision sensitivity reduces as you get older. A zinc deficiency can also reduce night-vision sensitivity. Alternately, zinc supplementation can reduce these issues, even when they occur naturally, according to the Office of Dietary Supplements. Not only can it prevent early age-related macular degeneration from becoming advanced macular degeneration, it can prevent age-related macular degeneration altogether while improving night vision, even without a pre-existing deficiency.
Dosage
The recommended daily dose of zinc varies by age. From birth to 6 months of age, infants should have 4 mg per day, after which they should ingest 5 mg per day until they are 1 year. Between 1 and 3 years, children should have 7 mg per day, while children between ages 4 and 8 should have 12 mg per day. From ages 9 to 13, children should have at least 23 mg per day. Adolescents below 18 should have 34 mg per day and adults older than 18 should have a minimum of 40 mg per day. However, inordinately large dosages can cause gastrointestinal disturbances, including discomfort, nausea and vomiting.
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